Name: Playbook - Natalie Bally - W3/D3 Quads + Glutes
Uploaded: 2021-10-01T20:55:17.495Z
Duration: 60 min
Description: W3/D3 Quads + Glutes

Emma

stationary lunge with a closer than standard stance

bringing your knee to your front heel pushing for your toes to rise up to activate your quads

reps shown are for one leg be sure to complete designated reps for both legs

Knee to Heel Lunge

feet farther than hips distance apart toes put it out and keeping your knees in line with your toes when you squat

holding a dumbbell beneath you and squatting as deep as you can to push through your heels to rise up to activate your glutes

DB Sumo Squat

feet hip distance apart slight bend in your knees pushing through your heels as you hinge at your hips dropping the weights down and sending your hips back

Dumbbell RDL

Placing your heels under a plate or 1 to 2 inch surface to concentrate the weight of the squat in your toes to activate your quads

hold the dumbbell in front of your collarbone keeping your elbows talk then control scroll up and down pushing through your toes on the way up

Heel Elevated Goblet Squat

pick a light dumbbell or medicine ball to hold overhead with a slight bend in your elbows

begin with a standard lunge and as you pick your back like up to step forward drive your knee up to your chest engaging your core before placing the lifted leg on the ground in front of you to perform your next lunge

Walking Lunge Knee Drive w/ Overhead hold

W3/D3 Quads + Glutes

Jordan

Ivette

I feel great! This workout helped me stay focused I love it

Kayla

W1/D1 Glutes + Hamstrings

The tricep dip toe taps 😮‍💨👌🏻

Alyssa worthen

W1/D2 Back + Arms

Abby

Kaitlyn

W1/D3 Quads + Glutes

Makenna

This was so awesome for a beginner that truly has no idea what to do!!

Bailee

W1/D4 Chest + Shoulders

This one was amazing!! It pushed me to my limits at points, but I kept on going!

W1/D5 Full Body

Tessa

Tina

W2/D1 Glutes + Hamstrings

W2/D2 Chest + Shoulders

this really pushed me such a great workout!

Alicia

Adding more glute exercises to this workout!

Samantha

W2/D3 Quads + Glutes

W2/D4 Back + Biceps

Julie

W2/D5 Full Body

Great workout! I actually did this at the gym. I’m a newbie with the cable pull throughs so I felt funny but I really just tried to work on form.

Tori

W3/D1 Glutes + Hamstrings

W3/D2 Chest + Shoulders

Angie

i don’t think that all full reps and sets are fully listed on this workout

Nora

W3/D4 Back + Biceps

I enjoy your workout programs A TON! I have done plenty different ones (mainly because of Covid)! 

But if I could suggest one thing, it would be maybe a full 60 min workout option as well as your 45 min? 

Keep up the awesome work! Love your content a TON!

Chloe Vashaw

W3/D5 Full Body

I love this version of kettle bell swings!!!!!!

Jaclyn

Good! I think your audio might be on some of the videos by acccidsnt though hahaha

Katie

W4/D1 Glutes + Hamstrings

Natalie

W4/D2 Chest + Shoulders

such a good workout! My legs are dead ☠️

Morgan

What can I do for leg extensions at home?

W4/D3 Quads + Glutes

W4/D4 Back + Biceps

My arms were going to fall off after doing the arm raises!

Was great for a quick/easy just want to get your body moving type for workout.

Betsy

I don’t really u delta d the 3 sets of 12 min half turkish sit ups. Just because the workout said 45 min was it a typo?

W3/D3 Quads + Glutes

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